I want everyone to do A, if crunched for time do either B (if you need strength work) or C (if you need conditioning work), and then do D! Mobilize, then: A.)Every 90 seconds, for 6 minutes, complete: Chest-to-Bar Pull-Up Negatives x 2 reps @ 51A1 and then EMOM 6 minutes: Ring Dips x 5 [...]

Mobilize, then: (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 5 Hang Clean + Power Jerk 5 Clean & Split Jerk A. Every 2 minutes, for 12 minutes (6 sets): Clean with a 3 second pause at knee x 1 rep *Set 1 [...]

Mobilize, then: A. Three sets of: Banded Face Pulls x 10-15 reps Bear Crawl x 3 lines (keep back and hips level and flat (core should be activated) Rest as needed followed by … Barbell Snatch Warm-Up (please use an empty barbell) 3 Snatch Grip RDL’s 3 Snatch Pulls 3 Muscle Snatches 3 Behind the [...]

Mobilize, then: Crossover symmetry activation A.) every 2 for 8 4 deadlifts @ 70-75% *squeeze glutes at top, reset each rep, no touch and go Gymnastic skill work EMOM 8 (alt) 1) 2-4 BMU (scale to air chair swings) 2) 5-6 box jumps 30/24 Rest until 10:00 mark, then: EMOM 8 (alt) 1) 3-5 strict [...]

Mobilize, then: 2 sets: 5 inchworms :30 sec side plank (each) 10 banded squats (knees) 20 jumping jacks w/bands at knees A.) every 3 for 18 Front squat x 2 @3211 *3 sec down/2 sec pause/fast up, build up to a heavy double B.) every 10 for 30 (3 sets) 800 m run 20 DB [...]

Mobilize, then: W/empty barbell: 5 reps each Rdl Hang clean Front squat Push press Split jerk A. Every 2 minutes, for 10 minutes (5 sets): Slow pull clean x 1 rep *Set 1 = @ 70% of 1-RM Clean *Set 2 = @ 75% *Set 3 = @ 80% *Set 4 = @ 83% *Sets [...]

Mobilize, then: 2 sets: :30 sec side plank (each) 5 narrow grip ohs (empty barbell) 5 box jumps A.) every 2 for 14 2 snatch from 1” below knee (blocks if possible) B) 2 sets for time: 800 m run 25 wall-balls 20/14 30 pull-ups * rest 4 min between sets, record both times separately, [...]